Bernie's delicious spinach dip

Bernie's delicious spinach dip can be made in a jiffy.

To make any hearty snack all you need to do is keep out the chemicals and refined carbs; that means no lemon juice concentrate, solvent-extracted oils or sugar. Nor any stabilizers and emulsifiers.

Fresh fruit, vegetables and cold-pressed oil from the olive are the order of the day.

Bernie's healthy spinach dip.

This page was last updated by Bernard Preston on 4th July, 2023.

So no preservatives or flavour-enhancers but just your own preferred herbs, fresh lemon juice and olive oil; and a bit of this or that. So generally make just enough for today's salad; and perhaps a little left over.

You do have a salad every day, right? Remember 5 to 10 brightly-coloured foods per day are absolutely vital if we want to minimise the chances of getting the big C; it's all about the phytonutrients.

It's the coloured fruits and veggies that have many of the phytosterols that keep the cholesterol down too; and the inorganic nitrate that protects our hearts and kidneys from major events.

Please do not assume that it's only other people who get malignant tumours. It is a horrible way to die; prevention is the name of the game. Coloured fruit and vegetables, raw or cooked every day are a great start to reducing that risk substantially.

This very week I have treated two women in whose families there are young daughters with terminal breast cancer; it's the most common malignant tumour in females.

Then avoid as many chemicals, especially those in your food as you can; asbestos, certain medications like post-menopausal hormones and smoking too. I watched my father die of a malignant lung tumour; it was not pretty. Fifteen precious years were lost. Bernie's delicious spinach dip contains five of those colours in just one condiment.

Lemon juice concentrate

There are few things more ugly than lemon-juice concentrate, preserved unto everlasting life; just read the label and then taste it. It's horrible.

If you have no access to fresh lemons then rather use apple-cider vinegar; it too may have sulphur dioxide as a preservative.

Freezing lemon juice is our first choice.

Every home should have a lemon in the garden. Currently in South Africa they sell for R4 each, about US 30c. I've just counted and we have over 200 hanging on our tree; and have already eaten perhaps another hundred.

So that would gross at least R1,000 worth of fruit at the retail price each year. I planted it four decades ago when we built our home; I reckon that will beat any share on the stock-exchange for a return.

Recipe for spinach dip

Basic ingredients

  1. Olive oil
  2. Lemon juice and the pulp
  3. Young leaf of spinach
  4. Your favourite herbs
  5. Salt and pepper
Spinach and avocado dip

Frankly it is different every time I make it; it is such fun to try a bit of this one day or that on another. I never follow recipes strictly after the first few attempts.

It is so boring. Like living life in a box; confined, trapped and limited by Bernie's spinach dip recipes. Sometimes I might throw in a radish, half a peach or a sprig of green coriander, for example.

Spinach dip sauce.

Bernie's delicious spinach dip

Bernie's delicious spinach dip says now just watch all the salad get eaten; less calcium deposition in your arteries and joints too.

One of the carotenoids inhibits the rapid digestion of starch in the small intestine which is vital for those who are insulin-resistant; nearly half of the population.

This is the dip that the family raves about, so the basic ingredients have settled down around these.

  • A good slosh of olive oil, perhaps a third of a cup
  • 1/3 of a lemon, including the pulp but with the pips removed
  • 1/2 orange, ditto
  • One young spinach leaf
  • One small shallot, spring onion or chive
  • One half of an avocado
  • Fresh parsley, mint and sweet basil; add your favourites
  • 1/3 clove garlic
  • 1 tsp raw honey
  • S&P

What is raw honey? You have to find a small local apiarist or perhaps even learn how to start beekeeping; my life-long fascinating hobby.

Whilst the African bee is very dangerous, mostly its European and American cousins are relatively tame, and you will be making one small contribution to sustaining the environment. Sigh, what kind of a world are we leaving to our grandchildren?

Mature spinach.

"Growing your own food is like printing your own money" 

- Ron Finley

How to grow spinach

You do have a spinach patch, right? After radishes, it is the easiest veg in the world to grow. A 3' square spot in the tiniest garden will keep you going right through the summer and mild winters.

The blended spinach dip ingredients.

A stick-blender is one of the essential bits of equipment for the kitchen. I like it because it's so easy to clean compared with the big appliances.

This Chimichurri sauce for preserving parsley is a very similar condiment that will add to any salad or stew.

How to make spinach dip

Really it takes no more than about 10 minutes.

  1. Nip down to the garden; pick a green onion and one or two tiny fresh spinach leaves. Cut out the stalks with a sharp knife.
  2. Wash the leaves and drop them into the stick-blender bowl.
  3. Peel a third of a lemon and half an orange; not too much or it will overpower your spinach dip.
  4. Toss in a handful of your favourite herbs.
  5. Half an avocado makes Bernie's healthy spinach dip smooth and creamy.
  6. Add the natural honey, salt and pepper.
  7. Blend.

One of the joys of making your own dips and condiments from scratch is that they have none of the toxic chemicals that the food industry adds. Healthline for example states that the common stabilizer pyrophosphate causes bloating and abdominal pain.

But it does mean that your spinach dip may separate, give it a good shake; and finish it within a few days.


"The only way to get inorganic nitrate is in the diet; specifically by consuming beetroot juice or green leafy vegetables such as spinach and rocket."

- Dr Dan Jones, MD, European Society of Cardiology Congress 2023

After a heart attack, a common test using contrast gives significant risk of nephropathy. A five-day course of inorganic natural nitrate gives 70% protection to renal function lasting up to 3 months compared to a placebo; with half the likelihood of major CV and kidney events during the following year.

The inorganic nitrate alone from Bernie's delicious spinach dip is a good enough reason to enjoy it regularly.


Around 10% of people enjoying typical grocery store meals are prone to kidney stones; most of them are calcium oxalate. Until recently they were advised to avoid foods contain this mineral; that included spinach and many other generally recognised as healthy.

Oxalates are sometimes controversially called antinutrients; because they bind to calcium and other minerals reducing absorption. However vegetarians eat huge amounts of these foods without suffering from osteoporosis. In fact their bones are stronger than most carnivores. But the thinking was that more kidney stones were likely.

New research reveals that Kidney Stone Formers consume no more oxalate-rich foods than Healthy Controls[6]. The problem lies with a skewed population of bugs in the gut; they need to make very broad spectrum probiotics like kefir or sauerkraut[7] that cannot be got from supplements.

In short those suffering from kidney stones need not be anxious about Bernie's delicious spinach dip.

Bernie's simple spinach lasagna

Pasta is generally made from all-purpose flour; all the bran, essential fatty acids and important phytonutrients have been extracted[5].

When you make the decision to use only wholegrain flour everything about baking must change. It's not simple but the benefits are stupendous; far less likely to get malignant breast tumours or suffer from a catastrophic cardiovascular event.

"Two roads diverged in a wood and I took the one less traveled by; and that has made all the difference."

- Robert Frost

Keep your spinach lasagna simple is my recommendation; so many recipes are tiresome and time-consuming. Use wholemeal bread instead of pasta; the taste of this creamy delicious meal is so superior to any commercial dish. Prepare it from start to finish in less than an hour.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • Investing in long-term health
  • Diseases from plastic exposure
  • Intensive lifestyle management for obesity has limited value
  • A world largely devoid of Parkinson's Disease
  • The impact of friendly bacteria in the tum on the prevention of cancer
  • There's a hole in the bucket
  • Everyone is talking about weight loss drugs
  • Pull the sweet tooth
  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
  • Nature is calling
  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

Lutein benefit

Lutein benefit in an important subject for every single person, especially for smokers. Together with zeaxanthin, these carotenoids protect both the retina and the lens from the damage done by high-energy light radiation.

A deficiency is likely to bring about lutein macular degeneration, an irreversible cause of blindness in the older person; and cataracts too.

The richest sources are your greens; enjoy Bernie's delicious spinach dip regularly, kale and broccoli at least once a week. Add to that corn on the cob in season and you have adequate protection against blindness from macular degeneration and cataracts.

"It was a delicious lunch and that leftover tub of salads hit exactly the right spot for supper last night; I hadn't felt like eating but ate every scrap of your concoction.

Now of course, I need a list of ingredients for Bernie's Delicious Spinach dip please. I remember the honey and the herbs, but nothing else. It is the best "dressing" I have ever tasted.

Zeaxanthin macular degeneration

Zeaxanthin macular degeneration reminds me of the tragedy of five million Americans who have unwittingly settled for going blind rather than eat their coloured foods; and plenty of South Africans too, only the research has been done in the USA. Then add double that number who are partially sighted.

Zeaxanthin is a potent antioxidant found almost exclusively in the cones in the macula of the eye; that is the region where colour and fine discrimination are detected.

It functions together with a twin brother called lutein in protecting the cones in the retina from damaging high-energy ionising radiation.

Both zeaxanthin and lutein are found in rich amounts in Bernie's delicious spinach dip. Let your food be your medicine, said Hippocrates. Add a mealie a day in summer and stone-ground grits for the rest of the year; now you have almost complete protection against AMD.

Another of the carotenoids is beta-cryptoxanthin that is also found in dark green leafy vegetables like spinach; a first cousin to lutein and zeaxanthin. It has scientifically proven properties of preventing dementia[4]. Large amounts are also located in citrus.

Bernie's nutritious spinach dip is rich in these phytonutrients that will carry us into strong and zestful old age.

Being a blood donor is a challenge to the body; large amounts of iron from our food is vital. I find it interesting that despite eating meat only occasionally, the levels of this important mineral are always high; enjoying spinach and kale is one of the reasons. Absorption is greatly increased by the beta-carotenes and vitamin C in Bernie's delicious spinach dip.

It's a time to sow; spinach, kale and lemons should top the list in every garden.

Chemicals in food

If you were to buy a condiment like this in the supermarket, you can be sure that food scientists would have added preservatives, antioxidants and flavour enhancers. Once they have manufactured it in a factory, bottled the sauce and it has been some months on the shelf, you can be sure it will not taste a patch as good as Bernie's delicious spinach dip.

Make just enough for a couple meals; it does not keep, of course. In short, taking good care of ourselves and our possessions need not be such a chore.

These are my 10 top anti-inflammatory foods; they include kale and spinach for obvious reasons.


I know it is dumb to make promises like this but if you make Bernie's delicious spinach dip, I can give you a reasonable assurance that all the kids, even dad, will finish their salad; and come back for more. Even my grandchildren, aged four and two, comply; with no coercion.

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56 Groenekloof Rd,

Hilton, KZN

South Africa